Finally here it is, the new program I’ve been working on. The goal of the program is to get me in better shape (obviously) but also to work on my cardio so that I’m in good condition to beat the mountain in the summer. The first part of the program is 8 weeks long and won’t change very much during the first phase.
Nutrition and eating
For my weight to stay constant I need 2750 kcal (calories) per day. A good pace to loose fat is by 0,5 kg a week, so that means I need to be on a 500 kcal deficit every day. Im eating 2750 cal but burning 500 every day through training.
Protein %: 2g protein per kilo body weight: 166g per day. That is 680 kcal.
Fat %: 1g per kilo body weight: 83 g per day. Thats 772 kcal.
Carbs make up the rest of the kcal up to 2750: 1298 kcal. Thats 316g of carbs per day.
Breakfast: Egg, porridge, All-bran flakes, fruit
Lunch: Chicken thai stew with coconut milk and rice
Dinner: Greek meatballs with pasta and green sallad
After training: Protein shake and bananas
Before bedtime: Protein shake
Protein powder: A classic. Hard to do without..
Omega 3 oil: 6g per day. Good for EVERYTHING in your body.
Multivitamin: Need this one too.
Hydroxycut: Some stimulants to get the fat out of your cells and into your bloodstream to be used as energy during cardio!
Week 1 training schedule:
Monday: Spinning 1h
Tuesday: Gym, upper body.
Wensday: Cardio in the morning before work.
Thursday: Gym, lower body.
Friday: Cardio in the morning before work.
Saturday: Rest. Means eating 500 kcal less of carbs.